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Information for new and expecting parents

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Please note that we are PEHP's WeeCare Pregnancy Support Program and are not affiliated with other WeeCare names such as WeeCare Pediatrics, Preschool, Child Care, Nanny, Diapers or other businesses with the same or similar name. We never endorse artificial milk for babies through coupons, gifts or advertisements.

Monday, March 9, 2009

In Utah we just started daylight saving time. For many this means spring is right around the corner and we welcome the extra sunlight which is a natural mood elevator and good source of vitamin D. Of course this also means some adjustment in our body's biorhythm and in pregnancy sleep is already a challenge. Either we just can't get enough of it and require a daily nap as well as 9 or 10 hours at night, or we can't find a comfortable position, have insomnia or wake frequently.

Click on the post title or here to see a good sleeping video from About.comSleep patterns can vary significantly from person to person but it is generally accepted that adults require 7 to 8 hours at night in order to function optimally during the day. In pregnancy you might need a lot more. Pregnancy can also bring other complications that interfere with needed rest.

Sleeping difficulties

Obviously the growing baby can make it hard to find a comfortable sleep position and even shifting in bed can be a challenge, especially in later pregnancy.

Pregnant women need to urinate more frequently because of the increased blood volume of pregnancy. With the extra fluid being filtered, kidneys must work harder. Along with this some women find the increased heart rate interferes with sleep and may cause worry. A 10-20 beat/minute increase is common.

Some women feel short of breath resulting from the decreased space and pressure against the diaphragm. You also have increased oxygen needs and you may notice you breathe faster or deeper.

Acid reflux is common in pregnancy, when the digestive system slows and the resulting heartburn can disrupt your rest. (there are acceptable meds for this so talk to your doctor)

Constipation is also common (also relating to slowed digestion) and of course any discomfort can interfere with sleep. Make sure you are getting some exercise, drinking plenty of water, and eating foods with high fiber content. If this is not enough discuss use of additional fiber or mild laxatives with your health care provider.

Aches and pains are frequent in pregnancy. This is often due to the extra weight you carry. Most doctors recommend acetaminophen.

Some women have different sleep cycles with different dreaming patterns.

Stress and worry can also get in the way.

These causes are all normal but if you feel your symptoms are excessive, talk to your doctor about possible additional sleep aids.

Sleep positions

Many women worry excessively about their sleep position because they have been told they should not sleep on their backs. They try a new position but find they have reverted during the night. Peg Plumbo, CNM at iVillage.com states, "expecting moms should sleep and rest in whatever position they are most comfortable" She goes on to explain that there are a few exceptions, relating to high risk pregnancies (preeclampsia, preterm labor or placental insufficiency. These conditions necessitate bedrest and it that case a side-lying position would be best.). It is also not recommended you lie on your back during labor since the uterus against the aorta can aggravate already compromised blood flow at that time.

When worrying about back sleeping, keep in mind you are not likely to spend the entire night there anyway between tossing, turning and trips to the bathroom. You can even sleep on your tummy until it becomes uncomfortable. Peg says, "the female body is uniquely prepared for such positions and they will not put the baby in jeopardy." That said, there is a position that is actually good for you in pregnancy. If you can do it, the left side-lying position with knees bent is optimal for blood flow. Unless you have a particular need for the left side due to complications, either side can be quite beneficial. The reason the left is preferred is because the liver is on the right. Even if you weren't pregnant, this would be the "best" position for sleep.

You can become quite comfortable on your side with extra pillows. I recommend four pillows for every pregnant woman. One to be tucked in behind her back (partner can help with this and it will support her so she can relax in the position). A second one for her head (duh!), the third to be placed between the knees (this helps keep the legs aligned and prevents hip pain) and the fourth is for the side-lying mom to hug, allowing the upper arm to have support. You'll be amazed how this can help. You may get so comfortable you have to force yourself up for that bathroom break.

Keep in mind that your mattress should be firm enough to support you well. Even with all these measures you still may need naps during the day.

Kidshealth.org gives the following recommendations to help your sleep success:

Avoid caffeinated drinks as much as possible. If you do use them, avoid from afternoon on.

Try not to go to bed on a full stomach or after lots of fluid taken late at night (the bladder problem). Be sure you get adequate fluid and nutrition earlier in the day, however. If you are feeling nauseated, eat a few crackers.

Try to follow a routine sleep and wake time.

If you get a leg cramp, press your feet hard against the wall or stand on the leg. Don't point your toe. If it is sore, use heat at first, then switch to ice. Be sure you get enough calcium in your diet. If you don't eat dairy, talk to your doctor about taking a supplement.

Learn relaxation exercises, like Yoga, to help you unwind. Exercise should be approved by your doctor.

Enrolling in a childbirth or parenting class may help decrease stress and anxiety. Sometimes fears about these things keep you awake

If you do find yourself tossing and turning, find a relaxing activity such as a book (not a thriller) or TV, music or puzzles to help make you drowsy. If you need additional sleep aids, you should talk to your doctor. Click this post title to read more.

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Babies Were Born to Breastfeed

WeeCare Mom Quotes

What I have learned and/or would do differently next time with childbirth and breastfeeding:

"Be way more prepared to breastfeed and breastfeed within the first hour."

"I should have researched labor a little bit more carefully."

"I really like knowing if the baby is latching on correctly. Even on my third child I like to have a nurse check the latch."

"I love breastfeeding my son. Not only do I feel like it has helped us instantly bond, but he has already gained a few ounces in his first week and has had no digestive complications...not to mention the amount of money for formula, which seems ridiculous when your body naturally provides free food. I did take a two hour nursing class before my baby was born which I found extremely helpful and assisted me in having a very successful breastfeeding experience."

"Having support and being prepared for breastfeeding is the best thing you can do. Talking to someone before I delivered was very helpful to me. I had the right tools to make it more comfortable and I was ready, knowing that it was going to be uncomfortable too!!!"

"Breastfeeding is very difficult and frustrating at times, especially when the baby is having a hard time latching, but very worth the effort."

"It was really hard the first few weeks even with preparation and education. It would have helped a lot to have a visit with a lactation consultant after my milk came in rather than in the hospital when I didn't know what problems I would have."

"In my experience as long as you keep trying to breastfeed, the baby will eventually nurse consistently."

"With my other children I got blisters and had bleeding right away that made it uncomfortable. With this pregnancy the nurse had me try the football position and it has worked really well."

I love breastfeeding and would encourage anyone to do it. Can be hard at first as the milk supply comes in and the mother is dealing with tender breasts, sore nipples and I think a lot of people just go for bottles early on because it is easier at first. If you can get through the first week or two of being uncomfortable things start working a lot easier and it's the best!

On her baby's first birthday - a mom who weaned her baby early, "No more formula to buy. Woohoo! We are now almost $200 a month richer." (if she nursed from six months to one year, that would have meant about $1800 more with the total savings being more than $3,000)

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Did you know?

According to the press release from the Oregon Democrat's office comes this statistic: "A recent study by the United Breastfeeding Committee found that if half of the babies in the U.S. were exclusively breastfed for six months, we would realize potential savings of up to $14 billion a year in health care costs for childhood illnesses." Furthermore, it is estimated that 900 babies in the U.S. could be saved. This is a matter of life and death.

What is WeeCare? The claims and the disclaimer!

We are the pregnancy support program for PEHP members and as such are pleased to provide a forum for sharing information and resources. The postings on this site are our own (and those who contribute) but do not necessarily represent PEHP’s positions, strategies, or opinions. Referenced links are to help you find answers to questions relating to you, your baby, and the health of your family. See the full disclaimer here.

Links sometimes break so if you have trouble with this, please let us know at weecaremail@utah.gov. PEHP benefits are subject to change so questions about coverage should be directed to PEHP customer service. Your own health care provider takes precedence in management of your pregnancy and information on this site does not replace your doctor or midwife. You should feel comfortable in asking questions during your pregnancy and are entitled to full disclosure of risks, benefits, procedures and options for your birth experience. If you find information here that raises questions or concerns, always discuss this with your health care provider before taking action. We do not advocate or endorse particular products or services, but may, at times, provide names in helping our members find examples of items that may benefit them in pregnancy and beyond.

All submissions become the property of the PEHP WeeCare program and we reserve the right to publish, edit, or reject offensive or inappropriate content.

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